Dumbbell exercises for forearms target the inner and outer forearm muscles.
Browse through the various dumbbell exercises for forearms below:
Palms-Up Wrist Curl
Overviews
- Sit on one end of a bench and hold one dumbbell on each hand, wrists against your knees, palms facing up.
- Raise the dumbbells up by raising only your hands and slowly lower them back down after a short pause.
- Keep your arms still throughout.
Target Muscles Group: forearms
One-Arm Palm-Up Wrist Curl
Overviews
- Sit on one end of a bench and hold one dumbbell with one hand, wrist against your knee, palm facing up.
- Raise one dumbbell up by raising only your hand and slowly lower it back down after a short pause. Alternate hands after a set.
- Keep your arms still throughout.
Target Muscles Group: forearms
Palms-Down Wrist Curl
Overviews
- Sit on one end of a bench and hold one dumbbell with one hand, wrist against your knee, palm facing down.
- Raise one dumbbell up by raising only your hand and slowly lower it back down after a short pause. Alternate hands after a set.
- Keep your arms still throughout.
Target Muscles Group: forearms
One-Arm Palm-Down Wrist Curl
Overviews
- Sit on one end of a bench and hold one dumbbell with one hand, wrist against your knee, palm facing down.
- Raise one dumbbell up by raising only your hand and slowly lower it back down after a short pause. Alternate hands after a set.
- Keep your arms still throughout.
Target Muscles Group: forearms
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